Ernesto Villarroel's Group - FULL (Page 17)

Mark is right, not one step out of your designated bike spot if your helmet's chin strap is not buckled. Don't worry too much though. the rules are simple and you'll get a copy of them in every single race you do (when you pick up your bib number). You'll have a whole day to read them and they're always the same, they are also pretty common sense rules.

Did you run? how did it go? I didn't have my best workouts today, I'm not back in a healthy state yet.

Good news! I'm back to my healthy self now, today my HR while cycling and running was well within the expected numbers and I feel great. I may have a good race in Puerto Rico it seems. The jitters have already started to settle in, I'll be in panic mode in about a week.

The thread is a little quiet lately, where's everybody?

Glad to hear you're healthy.  You WILL have a GREAT race.

I'm still not healthy.  It's really frustrating, but I don't think it would help to exercise when I don't even feel well doing normal things like work.  I'm getting lots of the Maffetone book read though.  I'm in the nutrition section now.  I do lots of things right, but still some wrong.  I'll work on fixing that.  Glad to see that vodka is ok and tomato juice too! 

Going to Austin this weekend to celebrate my daughter's birthday and then on to Keller to volunteer for St. Pat tri.  Hope to learn a lot. 

Don't forget to "spring forward" on the clock.

What?  Vodka is OK? Great! Thanks Jackie, I was wondering how to jazz up my nutrition a bit, it was getting kind of boring. And I would sleep better too!

There's lots of good places in Austin to train at. My favorite is Lady Bird Johnson Lake and then a visit to Whole Foods Market (headquarters are located in Austin) right across from the Lake for a bite. I hope your health improves this next few days, until it does,I would advise not to train or put any stress on your body. Once you feel better start easy again.

I tried beer on mile 23 of a Marathon but it didn't work that well. Mark, I've been looking at your log, really impressive how much you've picked up since your return from Poland. You show to have a great endurance base now, you're more than ready to cover the distance of your upcoming IM. One thing that I've been told many times is never to go past 18 miles on the long runs because of the time it takes to recover from your workout, too much tissue breakdown. I took the advice so I don't know if it's true or not, so my only times running more than that it's been in marathons (IM or standalone).

Either way your training is fantastic and I can't wait to see your results. You may want to tell your wife to update on your facebook (by writing on your wall) the race events as they happen, such as how you look like, splits, etc.

Do you already have a nutrition plan for the race? What is it?

Hey Ernesto,

I was wondering if I could send you the link to the garmin conect or how can I upload the training to the BT because I actually dont have allot of time to update the log everyday.. 

?

I can help with that, in case you want to upload tonight.

Have your Garmin in the cradle and have the USB cable plugged into your computer and the computer on. 

1) Click on the training log button. 

2) Click on the Training hyperlink for the day you want to upload for. 

3) Click on the button that says "Import from Garmin" under the appropriate category, let's say it's a run.  It will find your device and then you can tell it to upload your workout and it will. 

4) Make sure you click the save button.

It works a lot like uploading to garmin connect.  I hope this helps you.  Good luck.

Ernesto, thank you for your kind words and encouragement. I will sure tell my wife to update what's going on. I think you're right with the running distance, I will not run a full marathon before for sure and I think the bike is more important anyway. If it is not raining this weekend, I'm heading for the mountains again...

Nutrition plan... I will try to consume about 200 cal/hr on the bike. I like more 'everyday food' than energy  bars, i.e. bananas, raisin bread + PB, croissant + fetta cheese (yes...) etc. I will drink available on course Gatorade and water. I have done a couple of 1/2 IMs and know that at a certain point I will have to feel what I want to eat, so having some options is important. I experienced that after few hours all those bars and gels make me sick from too much sugar. I will have enough sugar from Gatorade (watered down). I hate Heed and have no experience with Infinit, also - I don't feel like dragging too much food with me when they provide some on course. I was kidding, I wouldn't touch alcohol till after the race (1 beer to sleep better).

Man, I just remembered I owe you a training plan. I'll do it today and shoot you a PM. Try hard to upload you workouts like Jackie says, include a link to your Garmin connect as well. It takes only one extra minute but it will help me help you...

You are certainly welcome.  I have been accused of being an IT person many times.

Dumped the trip to Austin.  Going to still volunteer at Keller tomorrow and learn a lot.  Went for an aerobic walk today, first workout in 6 days.

I'll sign up for my first tri when I get back tomorrow.

Volunteering is an excellent idea Jackie. Not only you learn a lot, but also pick up the enthusiasm and desire to do it. Tell us how it went!

Boy did I learn a lot volunteering at Keller!  This is for anyone who doesn't know (not you veterans).

First, I got to help pass out the straps with the timing chip.  I learned that they can go on either ankle. 

I learned that even if you warm up in the pool, it may be 2 hours before you get in to do your actual swim.

I got to see how they do a pool start.  They lined everybody up by their race number which was supposedly in order from fastest to slowest.  It's my understanding that people stretch the truth because they don't want to wait to get started.  Everybody had to jump in feet first, looked like about 5 sec apart.   Then you kept moving to the lane to your right until you navigated all the lanes of the pool.  Then crawl out and run out the door onto the transition mat and into the transition area.

It was extremely warm inside and so when everyone came out to 60 degree weather which is normally not unpleasant, they were all shivering.  Watching people try to put dry clothes on a wet body was hysterical.  I think I'm glad I have a trisuit.  And there were plenty of people wearing them for a little bitty sprint, another question of mine.

That rubber banding your bike shoes to the bike looked dangerous to me.  I think just putting them on my feet should work just fine.  I learned that you do NOT mount your bike in the transition area and you do NOT ride it back into it either.  I got to play policewoman several times on that one.

I learned that you should scope out the bike in/bike out and swim in/run out entrances and exits in the transition area.  That way you don't have to hope that there is a volunteer to help you get unconfused.

I learned to concentrate on making sure helmet and bike shoes are off and running shoes and race number are on so as not to have to run back to my spot.

I figured out that race belts are better than pins and I don't need to carry liquids with me on the run.

I learned there will be many 1st timers and people of all ages.  One guy was 82!

My favorite lesson learned was to bring my stuff in a 5 gallon bucket.  After everything is laid out, I can sit on the bucket instead of the concrete to put on my shoes.

So, if you've read this far, do I sign up for the spaghetti dinner the night before the triathlon for fellowship and good carb loading, or do I just go do my own meal?  Because I'm signing up for the Cowtown Tri in Benbrook at the end of this month.

Ernesto,

I did a bike/run brick today after 2 hours of sleep and working at Keller.  I was just too excited not to work out. 

The Garmin or I somehow lost the run so I made up the data best as I could from what I saw when I was running. I felt very strong, must have been the week off.  BTW, I rode and ran without socks.  Can't decide if I liked it or not.  I'll have to try it one more time first.  Any input?  Tomorrow is pool day. 

I know you are getting ready for PR and I will be watching your split times and cheering for you.  Again, you are such an inspiration and I am grateful that I chose your mentoring group.  Don't worry about the end of the world.  I will vouch for you with St Peter :-)  Have a great race and a wonderful vacation with your beautiful family.

If you have time, could you please tell me what kind of training I need to be doing and what kind of rest I need before my first little race?  It's only 2 weeks away.  If you tell me what I need to do, I can modify if necessary and I won't be terrified.  In particular, I don't know about this tapering thing and when I should do intensity and when I should rest.  I do have a commitment this weekend that will pretty much keep me from working out.

Wow, a lot of info here Jackie. I also read in between the lines that you loved the experience!

Dinner... I have never done a pre race meal, only post race, so can't be of any real help here, but I think I would sign up for the experience and socialising.

Thanks for the elaborate insight!

Thanks Jackie!

 Lots of good info for us 1st. timers. I'll have to find one to volunteer for before my first one.

 Ernesto,

 Best of luck in your upcoming race! Enjoy.

I forgot.  I'm on spring break Mar 21 thru Mar 25.

Timing is perfect since it seems you're back in good health. The focus this week will be in DISTANCE, you should go long on all three sports. Next week it will be a lot less distance (taper) but we'll increase intensity a little. Rest and nutrition are very important so no two hour sleeps. If you can nap, do it after your long stuff, your body recovers at an incredibly fast rate during the sleep.

Put your workouts early in the morning, fuel adequately, come back, sleep, and then swim. Also we're going to run off the bike at least twice during this week (even if the duration is short). How do you feel today? rested? If you do go for a long run, WU 15', run an hour and WD 15'.

OK, I'm committed. 

Cowtown Tri at Benbrook TX  3/27/2011  8 AM

14 days to go

Woo hoo! Exciting!!!

Backtrack from race day, t-3 weeks should be the longest efforts, this should feel like workouts are eternal but slow, do not run past the 18 mile mark though, bike up to 7 hours. Long swims too. Week 2 should be less duration for the workouts and still slow. Last week should be your last long run (14 miles and not closer than 8 days to race day) with a little pace pickup at the end of EVERY workout(last 20 minutes), same with the ride. During the last week pretty much swim, bike and run no more than 20 minutes each and only two days. Last two days prior to the race run 20 minutes a day and try to keep your legs higher than your torso as much as possible when at rest. Trust me on this one.

The day before the race don't do the classic overstuffing of carbs, it might make you bloated and upset your stomach. Just eat normal with some emphasis on high carb content food, little fat and some protein. Drink plenty the day before but make sure it goes in with electrolytes and not just plain water.

On race day have breakfast at least two hours prior but not more than four, eat about 500kcals worth.

Doing all this things you'll get to race day on a full tank of gas with all your energies and in top fitness.